There is an amino acid called tryptophan, which is helpful as a natural remedy for insomnia. It is one of the essential amino acids, meaning it must be added to the body through the diet, because the body does not produce it. (Amino acids are the building blocks of protein.)
Tryptophan received some very bad press as a result of some contaminated supplements which caused a blood disorder, and was banned by the FDA. The ban has been lifted and supplemental tryptophan is again available as an amino acid and as 5-HTP (5-Hydroxy L-trytophan).
There are some foods which are good sources of tryptophan, and I would add some of these to my diet in the evening before I purchased a supplement. ( I don't think there is anything wrong with using supplements, but I prefer to use whole foods when possible. Taking an essential amino acid supplement for an extended period may cause an imbalance in the body; it may help to take a complete amino acid supplement at a separate time.)
Turkey is the most well known source of tryptophan. Tryptophan is one reason many people feel the need for a nap after Thanksgiving dinner.
Other food sources of tryptophan include: bananas, dates, figs, milk and yogurt, tuna and walnuts.
If you are suffering from insomnia, try adding a light snack of one or several of these foods in the evening before going to bed. (Don't overdo it, though; it's hard to sleep if you have to digest a large amount of food. Moderation is the key.)
Tuesday, November 28, 2006
Monday, November 20, 2006
Natural Remedies for Insomnia 2
I mentioned some natural remedies for insomnia in my last post.
I failed to mention the natural remedy I always try first if I have trouble sleeping: Deep Breathing and Progressive Relaxation.
Don't worry, it's not as complicated as that may sound, I will explain what I do if I am having trouble falling asleep, or if I awaken at night and have trouble sleeping.
I start by lying in a comfortable position, and just easily stretch my arms and legs out, trying to tense every muscle in my body, as I breathe in. Then, as I breathe out, I let go of all the tension with one big sigh. Then, I start to become aware of my right foot, and imagine that foot becoming very warm and heavy, and very relaxed. Then I let my awareness move slowly into my leg, imagining that same warm, heavy, relaxed feeling filling my leg,up to the knee, then through the thigh and up to the hip. Then I repeat the exact same steps for the other foot and leg.
After relaxing both legs, I move to the fingers of my right hand, again imagining them becoming warm, heavy and relaxed; and just like the legs, I imagine that same feeling spreading through my hands and forearms and upper arms to the shoulder. I repeat the same steps for the other hand and arm.
After relaxing both legs and arms, I imagine that same warm relaxed feeling pouring down through my spine, and filling my abdomen, relaxing all the muscles and organs of my abdomen and lower back. Then I imagine that warm , heavy feeling spreading up my torso to my chest and upper back making everything feel very warm, heavy and relaxed. Then i imagine the relaxing feeling moving up through my neck, relaxing the muscles as it goes. I imagine the feeling of relaxation flowing across my head and scalp and down through my face.
I almost always fall asleep before I get through relaxing my abdomen and lower back.
If you try this and don't fall asleep immediately, don't give up. I have been practicing these techniques for many years, and respond very rapidly to the images of warmth and relaxation. If you have never done any kind of progressive relaxation technique before, you may need to repeat the steps a few times before you fall asleep.
This is one case where practice will improve your results very quickly.
I failed to mention the natural remedy I always try first if I have trouble sleeping: Deep Breathing and Progressive Relaxation.
Don't worry, it's not as complicated as that may sound, I will explain what I do if I am having trouble falling asleep, or if I awaken at night and have trouble sleeping.
I start by lying in a comfortable position, and just easily stretch my arms and legs out, trying to tense every muscle in my body, as I breathe in. Then, as I breathe out, I let go of all the tension with one big sigh. Then, I start to become aware of my right foot, and imagine that foot becoming very warm and heavy, and very relaxed. Then I let my awareness move slowly into my leg, imagining that same warm, heavy, relaxed feeling filling my leg,up to the knee, then through the thigh and up to the hip. Then I repeat the exact same steps for the other foot and leg.
After relaxing both legs, I move to the fingers of my right hand, again imagining them becoming warm, heavy and relaxed; and just like the legs, I imagine that same feeling spreading through my hands and forearms and upper arms to the shoulder. I repeat the same steps for the other hand and arm.
After relaxing both legs and arms, I imagine that same warm relaxed feeling pouring down through my spine, and filling my abdomen, relaxing all the muscles and organs of my abdomen and lower back. Then I imagine that warm , heavy feeling spreading up my torso to my chest and upper back making everything feel very warm, heavy and relaxed. Then i imagine the relaxing feeling moving up through my neck, relaxing the muscles as it goes. I imagine the feeling of relaxation flowing across my head and scalp and down through my face.
I almost always fall asleep before I get through relaxing my abdomen and lower back.
If you try this and don't fall asleep immediately, don't give up. I have been practicing these techniques for many years, and respond very rapidly to the images of warmth and relaxation. If you have never done any kind of progressive relaxation technique before, you may need to repeat the steps a few times before you fall asleep.
This is one case where practice will improve your results very quickly.
Wednesday, November 15, 2006
Natural Remedies for Insomnia
I recently read a newspaper article discussing natural remedies for insomnia.
The article included several different recommendations: melatonin, valerian and hops. It went on to discuss each of the recommendations individually. I had no problem with the actual recommendations, although I have no personal experience with melatonin, so I do not recommend it's use. I use and recommend valerian and hops for occasional insomnia, and find them quite helpful. See my post at The Herbal List for more about Valerian and Hops.
I did have a problem when the article writer described melatonin as an" herbal remedy." While both valerian and hops are herbal remedies, melatonin is not. Melatonin is in fact a hormone, naturally produced in the pineal gland, which regulates the wake/sleep cycle, among other things. This is what makes it helpful in cases of insomnia. It is generally available as a synthetic supplement, sometimes derived from pineal glands of beef cattle.
While melatonin may be found in plants, it is at very low concentrations. There is no melatonin herb.
The article included several different recommendations: melatonin, valerian and hops. It went on to discuss each of the recommendations individually. I had no problem with the actual recommendations, although I have no personal experience with melatonin, so I do not recommend it's use. I use and recommend valerian and hops for occasional insomnia, and find them quite helpful. See my post at The Herbal List for more about Valerian and Hops.
I did have a problem when the article writer described melatonin as an" herbal remedy." While both valerian and hops are herbal remedies, melatonin is not. Melatonin is in fact a hormone, naturally produced in the pineal gland, which regulates the wake/sleep cycle, among other things. This is what makes it helpful in cases of insomnia. It is generally available as a synthetic supplement, sometimes derived from pineal glands of beef cattle.
While melatonin may be found in plants, it is at very low concentrations. There is no melatonin herb.
Friday, October 06, 2006
An Update on Apples as Natural Remedies
A while back I wrote about apples as a natural remedy; you can read the post here. I recently came across some information I thought neede to be shared.
A recent study at the University of Massachusetts Lowell found that animals who consumed apple juice (about the equivalent of a person drinking about a pint of apple juice or eating 2-3 apples daily) had higher levels of the neurotransmitter, acetylcholine. (Neurotransmitters are chemicals nerve cells release to carry messages to other nerve cells, acetylcholine helps memory.) Higher amounts of acetylcholine in the brain improve memory function.
Other studies have shown apples are rich in antioxidants, which help protect against free radical damage. (Free radicals oxidize and damage healthy cells in the brain and body, much like iron is damaged by oxidation, which shows up as rust. Think of antioxidants as cellular antirust treatments.)
Many fruits and vegetables are rich in antioxidants and other phytonutrients (phyto means that it comes from plants); eating a variety of fruits and vegetables makes good nutritional sense.
Apples are widely available year round, and with many different varieties, make a delicious addition to any health regimen.
A recent study at the University of Massachusetts Lowell found that animals who consumed apple juice (about the equivalent of a person drinking about a pint of apple juice or eating 2-3 apples daily) had higher levels of the neurotransmitter, acetylcholine. (Neurotransmitters are chemicals nerve cells release to carry messages to other nerve cells, acetylcholine helps memory.) Higher amounts of acetylcholine in the brain improve memory function.
Other studies have shown apples are rich in antioxidants, which help protect against free radical damage. (Free radicals oxidize and damage healthy cells in the brain and body, much like iron is damaged by oxidation, which shows up as rust. Think of antioxidants as cellular antirust treatments.)
Many fruits and vegetables are rich in antioxidants and other phytonutrients (phyto means that it comes from plants); eating a variety of fruits and vegetables makes good nutritional sense.
Apples are widely available year round, and with many different varieties, make a delicious addition to any health regimen.
Monday, October 02, 2006
Laughter Is A Natural Remedy
I just returned from a vacation trip to San Francisco. Apart from jet lag, I feel wonderfully refreshed.
While traveling back, I read an article which reminded me of the power of laughter in promoting health.
I was first introduced to the idea of laughter as a natural remedy by Norman Cousins, who used laughter to decrease his pain so he could sleep at night; he also credited laughter with putting his illness into remission. (He documented his experience in a book which I think was titled Anatomy of an Illness)
Some time after Norman Cousins' book was published, the Journal of the American Medical Association published an article which concluded that laughter (especially if regularly used) offers immediate relief of some symptoms to patients with chronic illnesses.
Other research claims that laughter may boost the immune system, relieve stress, even improve blood circulation by dilating blood vessels.
Laughter is a very safe natural remedy, with a variety of benefits, and no negative side effects (unless you are worried that people around you will think you are silly; but research seems to say that silly people live longer; they certainly have more fun).
I think Norman Cousins used Marx brothers' comedies as part of his regimen; if they work for you, great, but whatever you find funny should be as regular a part of your life as brushing your teeth.
Laugh out loud, and laugh often; it may help you live longer.
While traveling back, I read an article which reminded me of the power of laughter in promoting health.
I was first introduced to the idea of laughter as a natural remedy by Norman Cousins, who used laughter to decrease his pain so he could sleep at night; he also credited laughter with putting his illness into remission. (He documented his experience in a book which I think was titled Anatomy of an Illness)
Some time after Norman Cousins' book was published, the Journal of the American Medical Association published an article which concluded that laughter (especially if regularly used) offers immediate relief of some symptoms to patients with chronic illnesses.
Other research claims that laughter may boost the immune system, relieve stress, even improve blood circulation by dilating blood vessels.
Laughter is a very safe natural remedy, with a variety of benefits, and no negative side effects (unless you are worried that people around you will think you are silly; but research seems to say that silly people live longer; they certainly have more fun).
I think Norman Cousins used Marx brothers' comedies as part of his regimen; if they work for you, great, but whatever you find funny should be as regular a part of your life as brushing your teeth.
Laugh out loud, and laugh often; it may help you live longer.
Tuesday, September 19, 2006
Garlic: A Powerful Natural Antibiotic
There are frequent stories reported about antibiotic resistant germs, and it seems that they are increasing every year. I believe that much of the reason for the development of these resistant strains is the overuse of pharmaceutical antibiotics.
Garlic is a natural antibiotic, and it affects many of the antibiotic resistant germs, including fungi, yeast and bacteria. Garlic both directly affects the microorganisms, and seems to enhance natural killer cells in the body, which are an important of the immune system, and help the body to fight certain bacteria, viruses and even cancer. (I don't mean to imply that garlic is a substitute for pharmaceutical antibiotics; if your doctor recommends antibiotics, please take them.)
Garlic has a reputation for improving blood cholesterol levels, and was approved by the German Commission E (an official series of herbal monographs, or reports, published by the German Federal Health Agency) as a treatment for arteriosclerosis, hypertension, and elevated cholesterol levels.
These are all excellent reasons to add garlic to your daily diet. I use garlic regularly in cooking, as I enjoy the added flavor. Garlic has been used all around the globe in nearly every type of cooking, and as part of nearly every herbal tradition. There are many recipes available for adding garlic to your diet, in almost any type of cuisine. (See my previous post, What If I Don't Like Broccoli? for some online recipe sources.)
Garlic is a natural antibiotic, and it affects many of the antibiotic resistant germs, including fungi, yeast and bacteria. Garlic both directly affects the microorganisms, and seems to enhance natural killer cells in the body, which are an important of the immune system, and help the body to fight certain bacteria, viruses and even cancer. (I don't mean to imply that garlic is a substitute for pharmaceutical antibiotics; if your doctor recommends antibiotics, please take them.)
Garlic has a reputation for improving blood cholesterol levels, and was approved by the German Commission E (an official series of herbal monographs, or reports, published by the German Federal Health Agency) as a treatment for arteriosclerosis, hypertension, and elevated cholesterol levels.
These are all excellent reasons to add garlic to your daily diet. I use garlic regularly in cooking, as I enjoy the added flavor. Garlic has been used all around the globe in nearly every type of cooking, and as part of nearly every herbal tradition. There are many recipes available for adding garlic to your diet, in almost any type of cuisine. (See my previous post, What If I Don't Like Broccoli? for some online recipe sources.)
Tuesday, September 12, 2006
What If I Don't Like Broccoli?
Over the last few years, there have been many articles written in various media touting broccoli as a cancer preventative. Generally, the articles mention cabbage family or cruciferous vegetables as having similar properties. And since cancer is one of the leading causes of death, eating foods that reduce the likelihood of getting cancer is a good thing.
But, a lot of people find the cabbage family to be repulsive; they don't like the flavor, or even the smell as the vegetables cook. Cabbage, cauliflower, Brussels sprouts, kale, or broccoli all seem too strongly flavored.
The cruciferous family has several milder vegetables, especially watercress and mustard greens. (Chinese cabbage and collard greens are also in the cruciferous family.)
All the members of the cruciferous family contain various phytochemicals (a big word that means plant chemicals) which seem to offer some cancer preventative benefits, and they are all rich in vitamins, minerals, antioxidants, and fiber.
If you have been thinking you should be eating more vegetables from the cabbage family, but you, or your family, object to the taste or smell, try one of these milder tasting alternatives.
(You may find recipes to cook these vegetables at many online sites, my favorites are epicurious.com, and foodtv.com.)
But, a lot of people find the cabbage family to be repulsive; they don't like the flavor, or even the smell as the vegetables cook. Cabbage, cauliflower, Brussels sprouts, kale, or broccoli all seem too strongly flavored.
The cruciferous family has several milder vegetables, especially watercress and mustard greens. (Chinese cabbage and collard greens are also in the cruciferous family.)
All the members of the cruciferous family contain various phytochemicals (a big word that means plant chemicals) which seem to offer some cancer preventative benefits, and they are all rich in vitamins, minerals, antioxidants, and fiber.
If you have been thinking you should be eating more vegetables from the cabbage family, but you, or your family, object to the taste or smell, try one of these milder tasting alternatives.
(You may find recipes to cook these vegetables at many online sites, my favorites are epicurious.com, and foodtv.com.)
Tuesday, September 05, 2006
Home Remedy That May Prevent Kidney Stones
If you have ever had kidney stones, you know it is quite an ordeal. But there is a natural home remedy you can take that prevents kidney stones from growing.
According to a study done at the University of Wisconsin SChool of Medicine and Public Health, the citrate in lemonade binds with crystals in the urine and prevents stones from growing.
You can get the benefit of the citrate without the added sugar by drinking lemon water. Simply squeeze the lemon into the water you drink every day. In addition to helping to prevent kidney stones, the lemon water is very refreshing when the weather is hot.
As with anything, a little is good; several glasses a day will help. Don't overdo it, though. Lemons are very tart and acidic, but they are also very high in sugar.
According to a study done at the University of Wisconsin SChool of Medicine and Public Health, the citrate in lemonade binds with crystals in the urine and prevents stones from growing.
You can get the benefit of the citrate without the added sugar by drinking lemon water. Simply squeeze the lemon into the water you drink every day. In addition to helping to prevent kidney stones, the lemon water is very refreshing when the weather is hot.
As with anything, a little is good; several glasses a day will help. Don't overdo it, though. Lemons are very tart and acidic, but they are also very high in sugar.
Sunday, September 03, 2006
A Natural Remedy for the Blaahs
With the northeast section of the US stuck in a pattern of clouds and rain, people have been asking me if there are any natural remedies that will lift their spirits.
My suggestion is peppermint, or any member of the mint family.
If you have peppermint essential oil, take a few drops and place them on a tissue, or towel, and just take a few deep breaths. The aroma will lift spirits, and also increases mental alertness.
If you don't have the essential oil, a few leaves of fresh mint will do the job. (You can use any member of the mint family, Peppermint, Spearmint, or Basil all work well.) Sijmply take a few leaves and roll them back and forth in your hands a few times, until the leaves are bruised and you can smell the mint. A few deep breaths, and you are on your way to feeling better.
This will not work if you are deeply depressed. In that case, please consult with a medical professional, who can recommend the best way for you to recover.
My suggestion is peppermint, or any member of the mint family.
If you have peppermint essential oil, take a few drops and place them on a tissue, or towel, and just take a few deep breaths. The aroma will lift spirits, and also increases mental alertness.
If you don't have the essential oil, a few leaves of fresh mint will do the job. (You can use any member of the mint family, Peppermint, Spearmint, or Basil all work well.) Sijmply take a few leaves and roll them back and forth in your hands a few times, until the leaves are bruised and you can smell the mint. A few deep breaths, and you are on your way to feeling better.
This will not work if you are deeply depressed. In that case, please consult with a medical professional, who can recommend the best way for you to recover.
Wednesday, August 30, 2006
A Natural Remedy That Goes Both Ways
Apples have been used as natural remedies at least as far back as the Roman empire, where they were used as a treatment for diarrhea.
Apples actually help both diarrhea and constipation, acting both as a laxative and anti-diarrheal.
One of the key soluble fibers in apples is pectin. Pectin is contained in many fruits, and is a key reason that fruits are healthful. There are many other factors, antioxidants, vitamins, minerals, etc., but pectin has some special effects in the digestive system that I want to discuss here.
Pectin acts as a laxative stool softener, so it is very helpful in treating constipation. Pectin is also a key ingredient in many over the counter anti-diarrheal preparations. Intestinal bacteria convert the pectin into a soothing and protective coating for the intestinal lining, which is often irritated by the microorganisms which cause diarrhea.
Apple pectin also helps control blood sugar levels, and reduces the amount of cholesterol absorbed from food.
Apples also contain a natural fruit sugar, sorbitol, which has some natural laxative properties.
Apple juice has a cooling effect on skin rashes.
The polyphenols (polyphenols are chemicals in plants, some are responsible for the color of the plant and some have antioxidant properties) in apples help prevent cell damage, and may lower the risk of heart attack.
Apples actually help both diarrhea and constipation, acting both as a laxative and anti-diarrheal.
One of the key soluble fibers in apples is pectin. Pectin is contained in many fruits, and is a key reason that fruits are healthful. There are many other factors, antioxidants, vitamins, minerals, etc., but pectin has some special effects in the digestive system that I want to discuss here.
Pectin acts as a laxative stool softener, so it is very helpful in treating constipation. Pectin is also a key ingredient in many over the counter anti-diarrheal preparations. Intestinal bacteria convert the pectin into a soothing and protective coating for the intestinal lining, which is often irritated by the microorganisms which cause diarrhea.
Apple pectin also helps control blood sugar levels, and reduces the amount of cholesterol absorbed from food.
Apples also contain a natural fruit sugar, sorbitol, which has some natural laxative properties.
Apple juice has a cooling effect on skin rashes.
The polyphenols (polyphenols are chemicals in plants, some are responsible for the color of the plant and some have antioxidant properties) in apples help prevent cell damage, and may lower the risk of heart attack.
Tuesday, August 29, 2006
Natural Home Remedy for Constipation
A friend asked me earlier if I could recommend any natural remedies for constipation. I do have a favorite, and that's what today's post is about.
It is a very simple home remedy, and very effective.
Take two tablespoons of olive oil, and drink them. It's effective and provides relief quickly.
Nearly everyone experiences occasional constipation; it could be caused by a change in diet or routine, as when travelling either for business or pleasure. This natural remedy is great in those instances, as it is widely available, and easy to take.
If you experience constipation frequently, you should consult with your healthcare provider, as it may indicate a more serious condition. Or, it may signal that you need a change in diet, to include more dietary fiber. Talking it over with a medical professional is the safe course of action.
It is a very simple home remedy, and very effective.
Take two tablespoons of olive oil, and drink them. It's effective and provides relief quickly.
Nearly everyone experiences occasional constipation; it could be caused by a change in diet or routine, as when travelling either for business or pleasure. This natural remedy is great in those instances, as it is widely available, and easy to take.
If you experience constipation frequently, you should consult with your healthcare provider, as it may indicate a more serious condition. Or, it may signal that you need a change in diet, to include more dietary fiber. Talking it over with a medical professional is the safe course of action.
Sunday, August 27, 2006
Home Remedy for Upset Stomach
My favorite home remedy for upset stomach is a combination of three things you may already have in your spice rack, Anise Seeds, Caraway Seeds, and Fennel Seeds. If you don't have them, they are all readily available in any grocery store.
I recommend you purchase organic spices whenever possible, many grocery stores carry at least some organic herbs and spices, and may be able to special order them, if you ask. Most health food stores carry a good selection of organic spices.
To use these seeds as a natural remedy for nausea, (it also works for gas), take equal parts of each to make a heaping tablespoon of the three seeds. If you have a mortar and pestle, you can use it to slightly crack the seeds. If you don't have a mortar and pestle, you can place the seeds in a plastic bag, or between sheets of wax paper, and use a rolling pin or skillet bottom, and crush them that way. You are just looking to slightly crack the seeds, it is not necessary that you powder them. Place the seeds in a cup of boiling water and allow to steep for fifteen minutes. Strain and drink warm, as needed.
This is a very effective natural home remedy for nausea and upset stomach, and also quite safe. It is also a pleasant tasting drink.
I recommend you purchase organic spices whenever possible, many grocery stores carry at least some organic herbs and spices, and may be able to special order them, if you ask. Most health food stores carry a good selection of organic spices.
To use these seeds as a natural remedy for nausea, (it also works for gas), take equal parts of each to make a heaping tablespoon of the three seeds. If you have a mortar and pestle, you can use it to slightly crack the seeds. If you don't have a mortar and pestle, you can place the seeds in a plastic bag, or between sheets of wax paper, and use a rolling pin or skillet bottom, and crush them that way. You are just looking to slightly crack the seeds, it is not necessary that you powder them. Place the seeds in a cup of boiling water and allow to steep for fifteen minutes. Strain and drink warm, as needed.
This is a very effective natural home remedy for nausea and upset stomach, and also quite safe. It is also a pleasant tasting drink.
Saturday, August 26, 2006
All Natural Home Remedies
Welcome to my new blog. I will be adding information about making and using all natural home remedies, based on my experience as a massage therapist and herbalist. I will discuss herbal remedies as well as other types of natural remedies, such as compresses and oils.
If you have any questions, you can visit my website, Herbal-List-Remedies.com. There you will find a form which will allow you to send me any questions directly. You may ask questions about any natural remedies, not just herbal remedies.
If you have any questions, you can visit my website, Herbal-List-Remedies.com. There you will find a form which will allow you to send me any questions directly. You may ask questions about any natural remedies, not just herbal remedies.
Subscribe to:
Posts (Atom)